When it comes to salad, you have to keep it interesting. A boring, flavorless salad isn’t going to be satisfying, which will leave you looking for more food shortly after. That’s why I like to experiment with using different ingredients in my salads, and that’s exactly what I did for this flavorful cucumber salad recipe.
Not only is this recipe a great summer salad alternative, but it’s also completely gluten-free, paleo and vegan and vegetarian-friendly, too. Cucumber is naturally cooling, so eating a salad like this in the hot summer months is a great way to prevent dehydration and overeating, while promoting detoxification and digestive issues.
A Refreshing Summer Salad Alternative
Summer is the perfect time for a refreshing, cool and light salad. I like to switch it up sometimes and opt for a salad that’s a little different than your standard leafy green versions. I love the texture of a cucumber salad — it has a nice crunch, and adding ingredients like tomatoes, basil and green and red onions gives it an array of flavors, making the salad really fulfilling.
Here’s a quick glance at some of the top health benefits associated with the ingredients in my cucumber salad recipe:
- Cucumber: Did you know that cucumber has a detoxifying and cleansing effect on the body? Cucumbers help to cleanse the liver, and they are a natural diuretic food.Cucumber nutrition includes disease and cancer-fighting antioxidants; plus, they are very low in calories while providing vitamins and minerals like vitamin K, vitamin C, magnesium and potassium.
- Tomatoes: Tomatoes are rich in important antioxidants, vitamins and minerals, including lycopene, beta-carotene, flavonoids, folate, potassium, vitamin C and vitamin E. Tomato nutrition promotes heart health, reduces inflammation, benefits your skin and eyes and protects your bones.
- Basil: There are so many benefits of basil, which are, in large part, due to its antioxidant content. Basil helps to reduce inflammation, prevent diabetes, boost your immune system, protect your liver and fight cancer.
- Apple cider vinegar: There are a ton of apple cider vinegar uses, including it’s role as a natural detoxifier, acid reflux reducer and weight loss supporter. Apple cider vinegar is used to make the dressing for this cucumber salad recipe and when combined with olive oil, it makes a much healthier alternative than any store-bought dressing.
- Olive oil: Real, high-quality extra virgin olive oil is full of anti-inflammatory compounds, antioxidants and heart-healthy macronutrients. Olive oil benefits include its ability to support brain health, fight cancer and mood disorders, boost skin health, balance hormones and protect the heart from disease.
Cucumber Salad Nutrition Facts
One serving of my cucumber salad made with this recipe contains roughly the following
- 69 calories
- 1 gram protein
- 5 grams fat
- 4 grams carbohydrates
- 1 gram fiber
- 2 grams sugar
- 700 IUs vitamin A (30 percent DV)
- 24 micrograms vitamin K (27 percent DV)
- 9 milligrams vitamin C (12 percent DV)
- 1 milligram vitamin E (7 percent DV)
- 0.07 milligrams vitamin B6 (6 percent DV)
- 17 micrograms folate (4 percent DV)
- 0.03 milligrams thiamin (3 percent DV)
- 0.16 milligrams vitamin B5 (3 percent DV)
- 0.02 milligrams riboflavin (2 percent DV)
- 0.3 milligrams niacin (2 percent DV)
- 0.15 milligrams manganese (8 percent DV)
- 121 milligrams sodium (8 percent DV)
- 0.06 milligrams copper (7 percent DV)
- 13 milligrams magnesium (4 percent DV)
- 25 milligrams phosphorus (4 percent DV)
- 190 milligrams potassium (4 percent DV)
- 0.3 milligrams iron (2 percent DV)
- 0.18 milligrams zinc (2 percent DV)
How to Make This Cucumber Salad Recipe
To begin preparing this cucumber salad recipe, we must first make the dressing. All you have to do is mix 2–3 tablespoons of apple cider vinegar, 2–3 tablespoons of olive oil, ¼ teaspoon pink Himalayan salt and ¼ teaspoon of pepper.
Set the dressing aside and take out a medium bowl to prepare your salad.
You’ll need 12 kumato tomatoes, sliced in half, 1 quartered cucumber and ½ of a chopped red onion to start.
Next, add a chiffonade of 8 basil leaves. To chiffonade basil, simply make a pile of leaves so one’s on top of the other, roll the leaves up so that it looks like a straw and chop it finely. This creates strips of basil that are great as a garnish on any salad.
Then, add in your last ingredient, 2-3 chopped green onions.
Now just add your dressing…
and mix it all up!
Just like that, you have a low-calorie, nutrient-dense salad that’s full of antioxidants and flavor. Enjoy!
Cucumber Salad Recipe with Tomato and Onion
- 1 cucumber, quartered
- 12 kumato tomatoes, sliced in half
- ½ red onion, chopped
- 2–3 green onions, chopped
- a chiffonade of 8 basil leaves
- 2–3 tablespoons apple cider vinegar
- 2–3 tablespoons olive oil
- ¼ teaspoon himilayan pink salt
- ¼ teaspoon pepper
- Mix the dressing together in a small bowl and set aside.
- In a medium bowl, mix together the salad ingredients.
- Drizzle on the dressing, mix together thoroughly and serve.